At Upfit, Till focuses on training, endurance training and weight management, as well as strategic product development.
Philipp Wosten (Dipl. Sports Science)
At Upfit, Philipp works passionately on all topics related to training and functional training.
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Define muscles
You hear it in the fitness scene again and again: The cold winter is diligently trained to be able to shoot beautiful souvenir photos with bikini figure and six-pack on the upcoming beach vacation. But in order for the hard-earned muscles to shine, the body fat percentage must be lowered and thus the muscles defined. How it works? Upfit shows you the 5 most important tips on how to make your muscles visible.
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1. Build muscle
You can not define muscles that are not there. Therefore applies: first the muscle building, then the muscle definition. Even though this should be the basis of every training plan, many people seem to have forgotten it. Whether it’s through half-knowledge or gym wisdom, it’s easy to get carried away. Putting as much weight as possible on the bar, according to the motto "a lot helps a lot", is not necessarily the best solution. The most important thing is the right choice of exercises, the execution and the setting of the right training stimuli. It becomes dangerous if you do not pay attention to these factors, because the consequences are not to be underestimated. In addition to the diet, you should therefore place a lot of emphasis on the right training. An important tip is to focus your muscle building training on basic exercises like squats, bench presses and deadlifts or their deadlift counterparts before focusing on isolation exercises. Why? These train the most muscle mass and the largest muscle areas and are therefore the basics if you want to define your muscles.
2. Break down fat
You’ve managed to build muscle through the right training program? Congratulations! The first step is taken. The second step is now called: Define muscles. Because it brings you precious little if the winter flab still lies over the hard-earned muscles and you see nothing of them. So it must become from the raccoon belly a washboard belly. To define muscles, a certain body fat content in the body is targeted. In concrete terms, this means that a caloric deficit must be created so that your body fat can be reduced. You can achieve this by using more energy or by training with more strength. Burn more calories in everyday life and through exercise than you eat through your diet. Sounds all very simple, doesn’t it? Here, however, the devil is in the details.
Constant calorie counting is not only time-consuming for many, it is also simply not fun. The whole thing goes much easier if the meals are pre-planned or even prepared in advance. This is how to stay one step ahead of the stressful daily routine. You don’t feel like writing long grocery lists and planning ahead every day? No problem, we are happy to do the work for you at this point. Upfit’s nutrition experts will quickly put together a personalized nutrition plan for body definition, taking into account dietary habits, intolerances, cooking times, and more. is considered. This way you have room for more important things in your head and still don’t lose sight of your goal "define muscles".